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Sunday, December 21, 2014

This month's Recipe ReDux theme is "Grab a Book and Cook". Recipe redux is celebrating its 42 months of recipes by asking everyone to pick there favorite cookbook and ReDux the recipe on either page 42 or 142. My recent favorite cookbooks is Giada DeLaurentis's newest cookbook "Feel Good Food". It is full of healthy takes on her favorite recipes as well as fun beauty tips!

I decided on the recipe on page 142, "Cinnamon Kettle Corn". Popcorn is one of my favorite snacks, low in calories and high in fiber! Kettle corn is a perfect sweet and salty treat, but can be high in fat and sugar. Giada's recipe slims down the calories a bit which I love. For a fun twist I decided to go with a more Christmas inspired version using maple syrup, cinnamon, nutmeg and pecans.

I have to admit I have never made my own popcorn before, mostly because I thought you needed an air popper. But I was wrong! After some research I found that you can cook popcorn right on the stove in a sauté pan which is perfect because I am sick of spending over 4 dollars for a bag of popcorn when making ti from scratch will cost me less than 25 cents a bag!

My Maple Pacan Kettle Corn is simple and cheap to make and is the perfect holiday snack or holiday gift. Just store in a Mason jar ans share with family and friends!

Maple Pecan Kettle Corn
servings: 8 (1 cup servings)

Ingredients

1/2 cup popcorn kernels

3 tablespoons canola oil

1/3 cup maple syrup

1/4 teaspoon salt

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1/3 cup pecans, roasted

Directions:

1. In a large heavy bottom non-stick sauté pan on medium heat, warm up oil with 3 kernels of popcorn. Then cover pan with a lid. Once kernels start to pop add in remaining kernels plus syrup and spices, mix to coat kernels then replace lid.

2. Shake kernels frequently to prevent sticking and burning. Once kernels start to pop continue to shake pan for about 5 minutes or until popping slows down. Turn off heat. Once kernels stop popping, slowly remove lid (be careful of hot steam that will escape). Remove from sauté pan and place into a bowl to cool. Mix in roasted pecans.

Friday, December 19, 2014

I can't believe Christmas is less than a week away! I have rounded up my favorite holiday treats, sides and snacks from other health food bloggers to give you some healthy inspiration this holiday season. I have also complied a list of my top health tips and tricks to keep you on track!

1. Keep the Same Routine : This includes both your eating and exercise routine

Eating Schedule: Do not skip breakfast or lunch just beacause you have a party to go to in the evening. Eating consistently throughout the day will help prevent overeating at night.

Exercise: Leaving time for exercise will do you a lot of physical and mental good! Not only does it help prevent holiday weight gain but it can also help relieve stress. Just 15 to 30 minutes of your favorite exercise a day will help you burn calories and make you feel good!

If you are going out for a long day of shopping, eat a meal before you leave and bring a healthy snack like trail mix, peanut butter and crackers, or a piece of fruit and string cheese in case you get hungry. This will also prevent you from being tempted by those delicious smelling, but not so good for you mall snacks.

3. Holiday Parties

Holiday parties are full of copious amounts of food. Make sure you don't go to a party hungry. You will be less likely to overindulge if you eat a healthy high protein snack like string cheese or low fat yogurt before you go.

4. Lastly, enjoy you holiday favorites, but in moderation!

The most tempting and delicious part of the holiday season has to be the holiday cookies, eggnog, candies and other treats. It's okay to have your favorite holiday treat, but just take one! I promise you will be just as satisfied!

Tuesday, December 16, 2014

Happy Holidays! 'Tis the season for delicious sweets and baked goods! Cookies make a great easy treat for a holiday party or gift for friends and co-workers. I got started early this year and began whipping up my first batch of holiday cookies this weekend to share with my co-workers. My favorite oatmeal cookie recipe got a bit of a makeover. To make them a bit more healthy I cut back on some of the fat and sugar and added a couple of my favorite ingredients; pistachios and dried cranberries.

Pistachios are quickly becoming a staple in my kitchen for a quick healthy snack and an ingredient in baking and savory dishes. They are a tree nut like almonds, cashews and walnuts and are packed with mono-unsaturated fats, protein, vitamins and antioxidants. Did you know that pistachios yeild the most nuts per one ounce sering, you can eat about 49 nuts in comparision to about 23 for almonds, and all for only 160 calories! Pistachios contain a sweet and nutty flavor making them perfect in baked good and sweets. Their green color also make them a great addition to a holiday treat.

Nothing says Merry Christmas more than these cookies. You can feel good about giving your friends, family, or co-workers something that is both healthy and delicious this holiday season! Happy baking!

Tuesday, December 9, 2014

Winter is almost here, although it feels like it has already arrived here in Boston! Salads are typically a summer dish but for me it's a quick easy lunch or dinner all year round. For my winter inspired salad I am highlighting winter produce and raisins! I love using raisins to add in natural sweetness and flavor to whatever I am making. Did you know California Raisins are naturally sweet, fat and cholesterol free, and a 1/4 cup serving also provides 9% of your fiber and potassium, and 6% of your daily iron needs? What is not to love! Raisins also make for a great cheap on-the-go snack and can be added to a variety of sweet and savory dishes.
For my Winter inspired salad I used seasonal produce including oranges and fennel and used raisins for a touch of sweetness. I also used farro for a hearty flavor and texture. For those of you who have never heard of it, it's a gluten free whole grain and can be used instead of rice or pasta in a variety of dishes. I just love the texture and nutty flavor it provides to this winter dish.

Winter Farro Salad with Orange Dijon Vinaigrette
Servings: 4

IngredientsSalad

1 cup farro, uncooked

1/2 cup fennel, sliced thinly

1/3 cup California Raisins

1/3 cup orange juice

1 orange, cut into segments

1/4 cup slivered almonds, toasted

2 cups spinach leaves

Vinaigrette

1 teaspoon orange zest

1 teaspoon dijon mustard

2 tablespoons orange juice

1 tablespoon apple cider vinegar

3 tablespoons olive oil

1 teaspoon shallot, minced

Directions
1. Cook farro according to package.
2. While farro is cooking, heat raisins in orange juice in a small sauce pan for 5-7 minutes to plump up the raisins then set aside.
3. For vinaigrette add all ingredients to a blender and mix until emulsified.2. Once farro is cooked, drain and let cool. Then add in raisins, orange segments, almonds and spinach leaves. Then add in dressing. Toss to combine.

Friday, December 5, 2014

Looking for a quick satisfying and healthy meal for the week or a meal to impress your family or friends this holiday season? Well, I've got something special for you! My walnut crusted salmon is the perfect winter dish packed with flavor, heart healthy omega-3 fatty acids from the walnuts and salmon and antioxidants from the pomegranate sauce. I have to say this dish is one of my favorite creations so far. It took very little time to prepare and is the perfect combination of sweet and savory.
My inspiration for this recipe was a favorite Persian dish of mine, fesenjan, which traditionally combines sweet and tart pomegranate paste and ground walnuts to make a thick stew. I also had something similar at my favorite restaurant in my hometown called Sorentos (a fusion Italian and Persian restaurant).
To make this dish I first made a pomegranate reduction sauce (a fancy word for boiled down liquid)which was super easy and only required one ingredient, pomegranate juice. Then for the fish I mixed together honey mustard and honey to use as the glue for the crushed walnuts with which I coated the top of the salmon. Then I baked the salmon in the oven for 10-15 minutes and served it over cooked quinoa and sauteed spinach. Yum, and all done in 30 minutes!
This dish definitely looks and tastes restaurant worthy, but is easy enough for any home cook to make!

Walnut Crusted Salmon with Pomegranate SauceServings: 4Ingredients

2 cups of pomegranate juice

4-4 ounce salmon filets

2 tablespoons of honey mustard

1 tablespoon of honey

1/2 cup walnuts, ground

Directions
1. To make sauce. Heat pomegranate juice in a small sauce pan over medium heat for about 30 minutes or until reduced by half. Let cool.
2. Preheat oven to 400 degrees.
3. In a small bowl, mix together honey and honey mustard.
4. Spray baking sheet with cooking spray. Spread salmon filets with honey mustard sauce.
Then flip filets over and press lightly into processed walnuts. Then place filets on greased
baking sheet and bake for 10-15 minutes or until salmon is opaque and flakes.
5. Serve salmon over cooked quinoa and sautéed spinach. Spoon pomegranate sauce over salmon.

Monday, December 1, 2014

The one thing I love after Thanksgiving is leftovers! I also hate letting food go to waste so I make sure to use up every last bite of food left in the fridge. This year I had plenty of turkey, squash and brussel sprouts left over so I decided to turn them into my version of hash for lunch! It's an all in one meal perfect for a quick lunch or dinner.

Turkey Hash with Squash and Brussel Sprouts
Servings: 3

Ingredients

1 tablespoon olive oil

3 cups of squash (I used buttercup squash but butternut or even sweet potatoes would work)

1 cup chicken broth, low sodium

2 cups of turkey, shredded

2 cups of brussel sprouts, shredded

salt/pepper to taste

Directions:

1. Add olive oil to a large saute pan on medium high heat. Then add in squash and season with salt and pepper. Cook for 10-15 minutes or until tender adding chicken broth to pan as needed to prevent the squash from sticking to the pan.

2. Then add in brussel sprouts and turkey and cook for another 3 minutes.

3. Season with additional salt/pepper as needed.

I was all out of cranberry sauce, but I think it would be the perfect way to top off this dish. Enjoy!

Tuesday, November 25, 2014

With only two days until Thanksgiving I thought it was appropriate to compile a few "dietitian approved" thanksgiving inspired recipes from fellow food bloggers! These recipes are slimmed down versions of some of my favorite dishes. I hope they give you some inspiration for your holiday feast!

Friday, November 21, 2014

This month's Recipe Redux theme is " A Food Memory That You Are Thankful For". Obviously very fitting given Thanksgiving is less than a week away! Foods are often connected with memories and for me my Mimi's famous hermits reminds me of special times spent with my family.
My grandmother or "Mimi" as we call her was a high school cooking teacher and a wonderful home cook. Her award winning hermits are well known and loved by all that know her, and often make a showing around the holidays. They remind me of Christmas spent with family and our annual summer vacation to Ossipee, NH. Since my brother and I were young we have spent at least one week a summer at Ossipee Lake with my mom's side of the family. Even now after growing up and getting married I still make a point to spend time at the lake each summer. It is well known that my Mimi will come with her hermits in tow. I won't say that is why we all go but something we all look forward to enjoying!
I know I will never be able to re-create her recipe perfectly but I thought I would attempt to give her hermit recipe a good healthy "redux" try. For a healthier spin I used vegetable oil spread instead of stick margarine, replaced some of the fat and sugar with applesauce and used part whole wheat flour. The final product was indeed tasty, and may have to make an appearance this Christmas to see what Mimi and the rest of the family thinks!

Spicy Hermit Cookies

Makes about 24 cookies

Ingredients:

1/2 cup vegetable oil spread

1/3 cup applesauce, unsweetened

1/2 cup granulated sugar

1/4 cup brown sugar

1 egg

1/4 cup molasses

1 1/2 cups all-purpose flour

3/4 cup whole wheat flour

1/4 teaspoon salt

2 teaspoons baking soda

1 teaspoon ground cinnamon

1/2 teaspoon cloves

1/2 teaspoon ginger

1/4 teaspoon nutmeg

1/4 cup raisins

1/4 cup dried cranberries

Directions

1. Preheat oven to 375 degrees.

2. In a large standing mixer, blend butter, applesauce, sugars, egg and molasses.

4. Fold in raisins and craisins with a spatula or on a low mixer setting.

5. Spread dough in two equal rolls onto an ungreased 15x10 jellyroll pan (I used a 17x 10 pan). Shape rows to an even thickness, leaving space for spreading between rows and on sides and ends. The thickness of the dough should be about the depth of the side of the pan.

6. Bake at 375 degrees for 14 to 15 minutes. Dough should be set with cracks still looking moist. Let cool for 10 minutes then score for size of hermit and then cool for another 10 minutes before removing from pan.

Monday, November 17, 2014

Pesto is a great way to add flavor and color to a variety of dishes. Traditional pesto consists of basil and pine nuts but in an attempt to clean out the fridge and pantry, I used leftover kale and walnuts instead. The flavor and look is similar to traditional pesto but with a boost of nutritional value. Kale adds in fiber, Vitamin C and K while the walnuts add protein and heart healthy omega-3 fatty acids.

Kale Pesto

Ingredients:

3 cups kale, washed and roughly chopped

2 garlic cloves

1/3 cup olive oil

1/3 cup parmesan cheese

3 tablespoons crushed walnuts

salt/pepper to taste

Directions:
1. Add kale to a food processor. Process for 20 seconds or until finely chopped.
2. Add in garlic gloves, olive oil, parmesan cheese, walnuts and salt/pepper. Process for 30 seconds, scrape down sides then process for another 10-20 seconds.
3. Store in air tight container in the refrigerator for up to 2 weeks or store in the freezer for up to 2-3 months.

Where to use Kale Pesto?
-Add to a pasta dish
-Spread on toast and top with tomato and mozzarella
-Add to pizza instead of tomato sauce
-Mix into ricotta cheese to make stuffed shells or lasagna
-Use as a marinade for chicken, beef, fish, or vegetables
-Add to vegetable soup

Tuesday, November 11, 2014

When I am on the go I always have healthy snacks with me. As my husband can attest I am the first to complain when I get hungry. Having snacks on hand is key to preventing my hanger!

One of my favorite snacks is my low calorie oatmeal cookies, I've spiced them up a bit for the season by using pumpkin puree and pumpkin spice. What makes these cookies so great is that they are portable and portion controlled. The secret ingredient in this recipe is the applesauce, which I used instead of oil to cut down the fat calories and also help moisten and bind the cookies.

These cookies also make for an easy breakfast, just enjoy on the go with a yogurt or a hard boiled egg and a piece of fruit!

Monday, November 3, 2014

I am always looking for time saving
solutions in the kitchen. Libby’s is coming out with new Vegetable Pouches that
are shelf stable, stored in environmentally friendly packaging and are microwavable.
Because Libby’s pouches can be stored at room temperature they take only a
minute to microwave, easy for a quick side dish or addition to appetizer, salad
or soup!

Libby’s was nice enough to send me
some free samples to test and make a recipe with. For my recipe I used their
Sweet Corn and Sweet Pea pouches to make a Corn and Pea Fritter. The recipe
takes all of 3 minutes to prepare and 5 minutes to cook. While the recipe was
cooking I put together a cilantro lime dipping sauce made with Greek yogurt and
avocado. This recipe is both sweet and spicy and made for a quick appetizer to
keep everyone satisfied until the main course was ready! These fritters are also made healthier by
cooking them in a lightly greased pan versus frying them.

Corn and Pea Fritters

Servings: 4 (2 fritters per serving)

Ingredients:

1 pouch Libby’s Sweet Corn, drained and washed

½ pouch Libby’s Sweet Peas, drained and washed

2 tablespoons onion, minced

¼ cup all-purpose flour

¼ cup parmesan cheese

1 egg

¼ teaspoon salt

½ teaspoon black pepper

vegetable oil spray

Directions:

1.Add all ingredients into a large bowl. Mix to
combine.

2.Lightly coat sauté pan turned on medium heat with
vegetable oil. Spoon ¼ cup of mixture on pan, press to flatten. Cook each
fritter for 2-3 minutes on each side or until golden brown.

Cilantro Lime Dip

Ingredients

5.3 ounce container of 0% plain Greek yogurt

½ avocado

juice of ½ lime

1 jalapeno, minced

¼ cup cilantro leaves

Directions

1.Add all ingredients to a food processor.

2.Process until smooth.

“I received free samples of Libby’s new Vegetable Pouches
mentioned in this post. By posting this recipe I am entering a recipe contest
sponsored by Libby’s and am eligible to win prizes associated with the contest.
I was not compensated for my time.”

Tuesday, October 28, 2014

I love adding granola to my morning yogurt and favorite baked goods. But unfortunately, store bought granola is full of added fats and sugars and can be quite costly. So, I decided to start making my own granola, cutting back on the added fat and sugar and of course cost! It is also super easy to make and of course delicious. I have had a lot of people ask me for the recipe, so I thought it was about time to post it!

Homemade GranolaIngredients

3 cups old fashioned oats

3 tablespoons brown sugar

2 teaspoons of cinnamon

1/2 teaspoon salt

1/3 cup honey or maple syrup

1/4 cup canola or vegetable oil

1 teaspoon vanilla

dried fruit (optional)

nuts/seeds (optional)

Directions:
1. Preheat oven to 300 degrees.
2. In a large bowl combine oats, brown sugar, cinnamon and salt.
3. In a small bowl combine honey, vegetable oil and vanilla.
4. Add wet ingredients to dry ingredients and stir.
5. Spread mixture onto large cookie sheet (preferably one with sides)
6. Place in oven and bake for 15 minutes.
7. Stir mixture then bake for another 5-10 minutes, until oats are golden brown.
8. Remove granola from oven and let cool on pan to allow granola to harden and create clusters.
9. Once harden remove from pan and mix in dried fruit, nuts and seeds if using.
10. Store in air tight container.

Here are some other fun ways to enjoy granola..
- Enjoy it with low fat milk (remember a serving is only a 1/2 cup!)
- Add it to trail mix, oatmeal, yogurt or your favorite baked good
- Top roasted apples or seasonal fruit with granola for a quick fruit crisp

Tuesday, October 21, 2014

This month's Recipe Redux theme is "Spooky Spices". You know those spices you purchased for a recipe you made once and now they are just hanging out in the back of your pantry because you don't know what to do with them! After taking a peak through the back of my spice rack I came across coriander. I was not quite sure what I had used it for or what I should use it in so I did some research...

Coriander, also known as cilantro, comes from the fruit of the coriander/cilantro plant. These small seeds are packed full of fiber and minerals; calcium, iron, selenium, magnesium and manganese. Ground coriander spice is most commonly used in Indian and Middle Eastern cuisine and gives dishes a nice roasted nutty flavor. Having a husband who is Persian I am assuming I used it once in an attempt to recreate one of his family's favorite dishes. Hope it was good!!

I decided on a Middle Eastern inspired dish adding the coriander to the lamb meat and pairing it with an eggplant tomato sauce. Lamb meat is commonly used in Persian cuisine and if grass fed, has a high content of heart healthy fats like omega-3, polyunsaturated and monounsaturated fatty acids, as well as Zinc and B vitamins. Eggplant and tomatoes are also commonly used vegetables in Persian cuisine and add a nice acidity and a fresh taste to the dish.

If you have some coriander in your pantry...don't fear, get cooking!

Lamb Meatballs with Eggplant Tomato Sauce

Ingredients Sauce

1/3 cup onion,diced

4 garlic cloves

2 tablespoons olive oil

1 eggplant,cubed

1 zucchini, cubed

1 pinch crushed red pepper

1 cup low sodium chicken broth

2 cups low sodium tomato sauce

Meatballs

1 pound grass fed lean ground lamb

1/4 cup oats, processed

1 egg

2 tablespoon plain 0% Greek yogurt

1/4 cup onion, finely minced

1/2 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon cumin

1/2 teaspoon cinnamon

1/2 teaspoon coriander

Directions
1. Preheat oven to 450 degrees.
2.In large sauce pan saute onion and garlic over medium heat for about 3 minutes or until onions translucent. Add in cubed zucchini, eggplant and saute for 5-7 minutes. Add in tomato sauce, chicken broth and crushed red pepper. Bring to a boil, reduce heat and simmer for 30 minutes to allow the sauce to reduce.
3. Whisk eggs, oats, Greek yogurt until combined. Add in onion, and spices then crumble in lamb and combine.
4. Make small meatballs (about the size of a Ping-Pong ball)out of lamb mixture and place on greased baking sheet. Then bake in preheated oven for 10 minutes.
5. Once meatballs are cooked, add to sauce and continue cooking for 20-30 minutes.
6. Serve meatballs and sauce over brown rice.

Friday, October 17, 2014

Traditional scampi in the United States is full of butter, carbohydrates and is low in fiber and nutrients. Although delicious this recipe is definitely in need of a healthy twist! Creating a healthy yet delicious scampi was definitely a challenge as my husband is a pasta lover. Even getting him to try whole wheat pasta was difficult. As you know I am always up for a challenge in the kitchen and I think the final product was a winner.
Instead of using butter I used olive oil and chicken broth as the base of the sauce. To bring in more nutrients I added broccoli for fiber and Vitamin K; sun-dried tomatoes for Vitamin A; and lemons for Vitamin C. Instead of pasta I chose to serve the scampi over roasted spaghetti squash, cutting down the calories and carbohydrates and bumping up the nutrients!

I love this dish not only was it easy to make but is packed full of flavor and nutrients. My husband loved it, and didn't miss the pasta after all!

Spaghetti Squash Shrimp Scampi
Servings: 2

Ingredients

1 medium spaghetti squash

1 Tablespoon olive oil

2 garlic cloves, minced

2 cups broccoli

1/2 pound of raw shrimp, peeled and deveined

1/4 cup sun-dried tomatoes, chopped

juice of 1 lemon

1 teaspoon of lemon zest

1/4 cup chicken broth, low sodium

1/3 cup grated Parmesan cheese

salt and pepper to taste

2 Tablespoons parsley, finely chopped

Directions
1. Preheat oven to 425 degrees.
2. Cut spaghetti squash in half, length-wise. Remove seeds and place in baking dish flesh side up and drizzle with olive oil and season with salt and pepper. Bake for 35-45 minutes, until squash is tender and easy to shred.
3. While squash is baking, add water to a large saucepan, warming on medium high heat. Once boiling add in broccoli and cook for 2-3 minutes. Then remove and cover with aluminum foil.
4. In a medium saute pan over medium heat saute garlic in olive oil for 1-2 minutes or until fragrant. Add in shrimp and cook until pink. Remove cooked shrimp from pan and cover with aluminum foil.
5. For the sauce add chicken broth, lemon juice and zest to the saucepan. Once boiling decrease the heat and stir in cheese. Once dissolved and sauce creamy add in sun-dried tomatoes. Cook for another 5 minutes. Then add in parsley.
6. When spaghetti squash is done, remove from oven and shred with a fork. Add squash to sauce to allow it to soak up the juice. Then add in cooked shrimp and broccoli. Cook for 2 minutes until warm. Do not overcook or broccoli will start to brown. Serve topped with parsley and Parmesan cheese.